The last month or so there's been a lot of back and forth about protein intake, and what is required to meet training needs for growth and recovery.
So I'm going to nuance this for you because I think it's needed.
The key data being referenced - PMID: 28698222
49 studies with 1,863 participants on protein supplementation during prolonged resistance exercise training
Main finding: Protein supplementation significantly boosted gains in strength (1RM +2.49 kg), fat-free mass (FFM +0.30 kg), and muscle size. However, benefits plateaued beyond ~1.62 g/kg/day total protein intake. Above this, no further RET-induced gains in FFM.
The 95% confidence interval went up to ~2.2 g/kg, indicating some individuals or scenarios may see marginal extra benefit.
This was in mostly eucaloric or mildly hypercaloric conditions
Practical takeaway for eucaloric muscle-building: Hit at least 1.6 g/kg/day consistently with RET as your foundation. For most, that's sufficient. If you're advanced, want to maximize, or just prefer higher protein (tastes good, filling), 1.8–2.2 g/kg is a safe, evidence-based upper target with potential minor upside. Training quality is always NUMBER ONE for driving growth.
The nuance?
Hypocaloric conditions and trained people that are ALREADY VERY LEAN (are you VERY LEAN IN A BIG DEFICIT?):
PMID: 24092765
"A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes"
Higher protein intakes (around 2.3–3.1 g/kg fat-free mass, or roughly 1.8–2.7+ g/kg body mass depending on leanness) were associated with better lean mass retention or minimal loss, especially in leaner individuals with substantial deficits.
Practical takeaway: In a caloric deficit with resistance training, target at least 1.6–2.0 g/kg, pushing toward 2.2–2.8 g/kg (or higher relative to FFM) for leaner individuals or harder cuts to maximize muscle retention/gains.
Long/Short - In a growing season 1.6grams/kilo are fine for EVERYONE. Any benefits above that will be minor if at all
In deep deficits for people already lean. Moving protein up to 1.8-2.2 ("a gram per pound") is beneficial for preserving lean.
